Recipes · Turkish · Appetizers
Mücver
One serving has 405 kcal and 16 g protein, and at least a fifth of a woman's daily need of riboflavin (71%), vitamin K (63%), selenium (54%), vitamin C (51%), choline (43%) and phosphorus (42%). Ready in 25 minutes.
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- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (316 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 180 g Zucchini, raw
- 55 g Eggs, whole, raw
- 25 g Flour, all-purpose
- 25 g Feta cheese
- 5 g Dill, fresh
- 10 g Scallions, raw
- 0.5 g Salt
- 0.2 g Black pepper
- 15 g Vegetable oil
Method
- Grate the zucchini, sprinkle with a little salt, and let sit for 10 minutes, then squeeze out as much liquid as possible.
- Mix the grated zucchini with the egg, flour, crumbled feta, dill, scallion and black pepper to a thick batter.
- Heat the oil in a pan and drop in spoonfuls of the mixture, flattening slightly.
- Fry for 3-4 minutes per side until golden brown and cooked through.
- Drain briefly on paper towels and serve warm, with yogurt on the side if you like.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 405 kcal | 19% |
| Carbohydrates | 27.3 g | |
| Water | 243 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 15.6 g | 33% |
| Tryptophan | 0.19 g | |
| Threonine | 0.6 g | |
| Isoleucine | 0.76 g | |
| Leucine | 1.3 g | |
| Lysine | 1 g | |
| Methionine | 0.38 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 0.76 g | |
| Tyrosine | 0.59 g | |
| Valine | 0.96 g | |
| Histidine | 0.38 g | |
| Fat | 26.5 g | |
| Monounsaturated | 6.7 g | |
| Polyunsaturated | 10.1 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.7 g | |
| Saturated | 7.5 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 227 mg | |
| Calcium | 205 mg | 21% |
| Copper | 0.2 mg | 22% |
| Iron | 3.5 mg | 19% |
| Magnesium | 54.4 mg | 18% |
| Manganese | 0.62 mg | 34% |
| Phosphorus | 296 mg | 42% |
| Potassium | 655 mg | 14% |
| Selenium | 29.5 µg | 54% |
| Sodium | 576 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.78 mg | 71% |
| Niacin (vitamin B3) | 2.7 mg | 19% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 137 µg | 34% |
| Cobalamin (vitamin B12) | 0.91 µg | 38% |
| Choline | 183 mg | 43% |
| Vitamin A | 162 µg | 23% |
| Vitamin C | 38.4 mg | 51% |
| Vitamin D (D2 + D3) | 49.1 IU | 8% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 57 µg | 63% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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